This workout is not for everybody. But if you are looking to work on you IM, endurance, endurance butterfly or just want to get a 4000+ workout... this is the workout for you.
We feel that long warm-ups are essential, especially in masters swimming. During your warm-up there are many things that go through your mind and body.
1. Getting used to the water tempeture.
2. Stretching out all those kinks and sore muscles
3. Forgetting all about work related issues and concentrating on stoke technique and breathing.
4. Forgetting about any personall troubles you may be having and begin daydreaming.
5. Counting laps, some of use like to count by laps while others like to count by 50's or 100's.
6. While warming up it's ok to stop once in a while to stretch out a muscle that needs stretching. Once we start the main set you should be ready to go.
warm up:
1400 yards- Mostly free but throw in occastional laps of stroke
to mix it up.
1200 IM - (I told you this workout is not for everybody!)
The biggest accomplishment of this workout is to make it through
a 300 fly. If you are trying to make a 200 fly at a swim meet this workout is a must!)
Just try to stay relaxed and make it through the fly.. you will find the backstroke leg of this set a chance to get your wind back.
This long distance IM gives you great practice on your backstoke
turns. I find that short sets never give you enough practice on turns. Also really concentrate of stroke technique. When pushing off walls really maxamize your kick coming out of the wall.
Same goes for your 300 breastoke leg. Get the most out of your stroke and also really try to get maximum pull outs on your turns.
When you reach the freestyle you'll find yourself rewarding your self knowing this is the last leg of your IM. Just stretch it out and pull through this one.
Congratulations! You've made 2600 yards already!
take a minute or two
then start the next round
16 x 75's -- 5 to 7 seconds rest between each 75
(If your next to somebody of equal speed these two seconds help
pace eachother)
odd numbers- free
even numbers- stroke
50 fly, 25 back, 50 back, 25 ***, 50 ***, 25 free...
(continue this cycle until you've done a total of 16)
200 warm down -- (4000)
5 x 100's on 2 minutes
Just try to hold your stoke at a good pace.
first 100 fly, back, ***, free and the last one
100 IM.
4500 yards
warm down a bit if you feel you need it ..
look for me next week and you can count on another
4000 - 4500 workout. I promise we will add some Kick into the workout!
:)
